This 36-week Full Distance Triathlon training plan is engineered for serious Masters athletes (ages 40+) preparing for Ottawa’s iconic course. From the steady, cool waters of the Ottawa River to the smooth bike route through Embassy Row and a fast, flat run past Parliament, this plan is built to help you peak exactly when it counts.
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🔍 Why This Training Plan Works for Ottawa
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✅ Progressive Adaptation Framework – Kicks off with 12 weeks of base endurance to lay a solid aerobic foundation before entering 24 weeks of focused race-specific training.
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✅ Targeted Race Preparation – Workouts are calibrated using max heart rate (MHR), FTP, and RPE, ensuring every session serves a physiological purpose.
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✅ Optimized for Age-Group Athletes – Built on a 3:1 training-to-recovery model, protecting against overtraining while maximizing performance gains.
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🏊 Swim
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Ottawa’s one-loop swim requires strong technique and confidence in open water.
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This plan improves stroke mechanics, symmetry, and endurance with structured drills and VO2 sets.
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🚴 Bike
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The 180 km closed-loop bike course offers sustained effort opportunities.
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Precision intervals and FTP development improve pacing and efficiency across mild elevation.
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🏃 Run
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Ottawa’s flat marathon run demands endurance and leg durability.
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Long tempo runs, lactate threshold work, and run-bike bricks sharpen speed and fatigue resistance.
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⚙️ Smart Performance Tools Built In
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✔ Data-driven bike and run sessions integrated with smart devices and training platforms
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✔ Polarized intensity distribution to improve cardiovascular output and efficiency
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✔ Strength training to enhance joint stability and reduce injury risk
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✔ Wearable-compatible swim sets for real-time feedback
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If you're aiming for a personal best at the Full Distance Triathlon Ottawa, this plan delivers the structure, science, and strategy you need.
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What sets it apart? Personalized email coach support—get answers, guidance, and motivation from a coach who understands your journey.
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🎯 Ready to train smarter and race stronger?
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Get the plan that prepares you for the Full Distance Triathlon Ottawa—backed by science, optimized for Masters, and built for results.
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Register Here
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TO SET YOURSELF UP FOR SUCCESS – START HERE →
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DISCOVER MORE CANADA TRAINING OPTIONS
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CHECK OUT OTHER MASTERS 40+ RACE-READY OPTIONS →
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Not Sure If This Is The Right Plan? Let's Chat and Receive A Free Personalized Recommendation
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Click Here To Learn More About Andiamo²® Self-Coached Options, and How To Receive Your FREE Run Gait Video Analysis!
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NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG
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Every level. Every Training Plan. One simple price: just $6 a week—and the plan is yours to keep and reuse forever. Welcome to the Andiamo²® family, where your goals, lifestyle, and personal best come first. Based in Austin, Texas, we offer in-person and remote triathlon coaching plus structured training plans that give every workout a clear purpose. Whether you’re preparing for your first race or your next breakthrough, you’ll have experienced guidance every step of the way.